Where were you pausing at? I never liked them below the knee, but I love them right from the floor, maybe two-four inches off. I’ve even went as far as doing one pause two- four inches, one pause below the knee, one mid thigh and at lockout, but then again I’m kind of a masochist though
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Jeebus. Yeah, I paused right below the knee. I might try them again in the future, and if I do I’ll pause just off the floor
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Who’s gonna try isometric pulls against the pins in the power rack?
11-11
Band Ball Abductors and Abs
Y-I-T upper back, “holds” at the top
Step Ups
Seated Dumbbell Shrugs
More “Y” holds and Scarecrows
Dumbbell Press, pause at bottom and top
A few easy ones
45x6,6,11
Paired with underhand cable pulldowns. Kinda leaning back, with a hold at the bottom, near the sternum. Then a pause at the top, still leaning back, still keeping things “tight.”
6 sets of 8. Non-killer
-Seated Cable Row, with EZ Bar looking Tricep Bar Handle, to upper chest or chin x15
-Light Band Triceps(elbows"in" elbows “out” then flip around to “overhead”) x12 each way
-Dumbbell Hammer Curls x12
4 runs thru “circuit”
I “felt” everything working. Started slow, but turned out pretty good. Presses with a pause, body-builder execution Pulldowns, and band triceps are back “in.” I’m not sure about seated dumbbell shrugs. I want hammer curls back in, they used to be one of my favorites.
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11-14
Standing Calf Raises
Y- Raises, chest supported on bench
Hip Circles with Short Band Around Knees
3 times.
Deadlift Iso Holds
From bottom, hold at mid shin 3x3
From mid shin, hold below knee 3x3
From below knee, hold above knee 3x3
Hanging Leg Raise x8
Hyper Dead x12
Step Up x10 each leg
4 times each
Leg Extension/Leg Curl
Gripz: Between everything else
Sorinex Gripper, Red Band +40 x8, 8, 11
Plate Hub Hold, 25 x 10 count, 10 count, 15 count
Wrist Roller, 75 x 3 rolls
Seemed worthwhile. It was fun to do more grip stuff. Deadlift Iso Holds. Finally hit Rock Bottom Bros!
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11-15
Face Down Rhomboid/External Rotation (Blackburns)
Flutter Kick
Clam Shell
3 easy goes
Jump Rope
30 seconds on/30 seconds off
10 rounds
10 medicine ball throws
Just messing around on an off day. I used the new Round Timer app for jump rope. In the past I’ve counted number of jumps for “work” and number of breaths for “rest”. The timer was cool. Looking back(or looking forward) putting this dumb stuff together could almost useful conditioning.
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11-16
Tricep Rope(John Meadows/Eye Dentist style, focus on “end”)
I’s/Y’s/T’s
Dumbbell Side delts
Clean and Press
Up to 165
-Pulldowns between sets.
Bench From Pin 6
135x10 4 sets
“Bent Rows” in Smith Machine
4 sets, whatever felt good
Fat Gripz Barbell Curl
95x12
Light Band Pushdowns
50, different elbow positions
Chest Supported Row
2 plates x12
4 circuits
-Bench from pins was cool. I “inch-wormed” my shoulders down the bench to raise my chest each rep. I tried to do the rows to the sternum.
Grips:
Bumper Plate Flips(35) x8,8,11 -a couple drops in there
Hub Holds(25) 12 count, 12 count, 15 count
Pinwheel curls for the forearm pump
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So basically Anderson bench?
Yeah, but the bar was a few inches above my chest. Longer ROM than a “lockout,” but I wasn’t wedged under the bar.
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11-18
Band thru Belt Walk
Single Leg Curl
TKE
3 times each to get going.
Sumo Deadlift Iso Holds
Low 3x3
Middle 3x3
Kneecap to just above Kneecap 3x3
Box Jumps between sets of holds. Not “heavy” or “intense,” but I was sweating and breathing hard.
Shugs on Plate Loaded Dead Machine
Dumbbel RDL
Dumbbell Step Ups
3 times a bunch each. Hands were tired!
Hanging Leg Raises
Stand Calves
3 times each
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11-19
Lay on floor, roll on lacrosse ball, stretch pecs and biceps.
Lay on face, Blackburns, scap pushups.
Band Pushdowns x100+
Band Curl x till it burns
Plank Action
3 times
C.O.C. Grippers x I hate these things
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11-21
“Y” Raise Action
Cable Bis/Tris
Sit Ups on Ball
Getting warm
Seated Dumbbell Press, 2 count Pause bottom and top
45x5, 6 sets
Paired with Pulldowns on Cable(shoulder width, lean back, pull to sternum)
Sets of 10, finished with 180x10
-Squeeze It!
Pushups bwx20
Seated Cable Rows to Upper Chest x10-12 (140 on last set)
Standing 1 Leg Raise x10 each leg
3 circuits
Dumbbell Hammer Curl 35x15
Cable Pushdowns x16
Dumbbell Side Delts/Rear Delts x10/10
3 circuits
Bonus Pump- Lets get Nasty!
Dumbbell Shrug with Hold at Top 55x pump
1 Arm Tricep Cable x pump
2 times
Good Session. The plan was;
Some light stuff to get posture and elbows going
Seated Presses with pause for “strictness.” Pulldowns to practice to prepare a base for presses.
Pushups and rows FOR THE MASS! with some abs to stay busy and breath heavy.
Curls, Pushdowns and delt raises for Gunz.
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11-22
Jump Rope
30 seconds on, 30 seconds off. 1 overhead keg toss during each rest. x10 rounds.
Cakewalk.
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11-23
Back Raise x12
Prone Trap Raise x squeezzzeee
Suitcase walk with Kettlebell
3 times
Deadlift Iso Holds (lift bar like 1" from pins and get super tight)
Low Shin 3x3
Mid Shin 3x3
Knee 3x3
Plate Loaded Deadlift Machine
Sets of 8 working up
4.5 plates x 23
Leg Curl x10
Lunge In Place x15
Standing 1 Leg Raise x10
4 times
A few reverse hypers
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11-25
-Get loose
-Get shoulders and elbows warm
Fat Gripz Dumbbell Clean and Press
A few sets to get going
55x1
60x1
65x1
Chins between. Lean way back, try to get sternum to bar.
2A.Bench From Rack, Pin 6
135x8
155x8, 3 sets
2B.Chest Supported Rows
2.5 plates x8
3 plates x8, 3 sets
Hanging Leg Raise x10
Fat Gripz Barbell Curl (85x12)
Band Tricep Pushdown(V-Bar Tricep Handle through Light Band)
3 times thru
Seated Dumbbell Shrugs, Lean Forward, Shrug “Backward”
30x failure, twice
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11-26
Blackburns, then stretch biceps while laying face down.
Flutter Kicks.
Band Good morning, with Band through Belt Setup.
Some For a Few
Jump Rope
35 second on. 2 medicine ball chest passes during 30 seconds off.
10 rounds
Hustling to the medicine ball added a little urgency.
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Have you read or heard about this book/method?
Basically a hanging protocol to fix all shoulder ailments. The only way this protocol will not work or is not advised is if you have significant pain raising your arms (minor/moderate is ok), or dislocations.
Work up to freehanging 15 mins per day, with some simple high rep full range raises in 3 planes.
I’m on day 3, and my very clear impingement (via raise of elbow with hand on opposite shoulder test) has improved significantly. The author even conducted a trial.
He says that hanging will manually make a change to the CA arch, tissues and bone. This gives more room for the tendons/ligaments to clear and not impinge.
I’ll let you know how I get along as I get further into it, but wanted to throw it out there to you just in case you have not tried the protocol.
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I don’t know anything about it, you’ll have to keep me posted.
I have been doing these Blackburns, and kinda holding a “Superman” position, while really trying to externally rotate/supinate? my arms/hands. Then maybe a “Cobra Stretch” from my elbows, or pec/bicep stretch in that face down position. Things are really loosening up. I can’t believe how tight my right bicep and pec were.
I can see how Hanging would put you in that same, extended position. Were do you start, multiple short hangs throughout the day?
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Yes, I started with 5 mins broken up into 10 30 second hangs the first day. 1 min rest.
Yesterday I did 6 mins with a few 1 min hangs, the rest were 30 sec.
Today I did 7 mins, all 1 min.
I will keep adding a minute per day until I get to 15-20 mins. Once you get to where you feel good, just make sure to hang for 2-3 mins per day.
Another great benefit is unloading of the spine. We spend so much time crushing our spine with weight and gravity itself. Today, I really enjoyed the time hanging, and actually realized how good it felt.
11-27
Grips!
-C.O.C. Trainerx3 reps(grind each rep) Every 45 seconds for 10 rounds
-Pinch Grip Block(2x4) x25 pounds x 20 second hold, 3 times
-Skinny Wrist Roller x35 pounds x flexor/extensive/flexor x 2 rolls
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11-28
Standing Calf Raise
Sit Ups with Band
Scarecrows
3 times to get going.
Sumo Deadlift Iso Hold
Mid Shin 3x3
Below Knee 3x3
Right Around Knee 3x3
Zercher Iso Hold
Pin 6 , 3x3
Pin 7, 3x3
Hyper Deads
45x8
65x8
85x8
105x8
Dumbbell Shrug, 2 count Hold at Top
55x20
65x20
75x20, 20
Paired with Lunge In Place x15, 20, 20
Reverse Hypers
140x25, 3 sets
I did some of this stuff before the gym, and my right side felt great. I was really able to get my knees out and chest up on the Iso Holds.
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